WOD: November 2nd, 2018

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Olympic wall Squats 3 mins
Wall Roll Outs x20
Pass Throughs x20
Shoulder Rotations
OH Server Squats x15

Strength Warm-Up.
Burgener Warm-Up

WOD Prep (Movement Standards)
Wallballs
Deadlifts

Announcements

Saturday, Nov. 3rd
Good luck to our athletes Jessica Dell’Aquila, Kellie Anne, Kimberly Brown, and Coach Chris who will be competing this weekend at Clearwater Beach Brawl!!! Come on out and cheer them on!!!

https://www.facebook.com/Clearwater-Beach-Brawl-323985174739207/

***9AM CLASS ONLY***

Push Press Switch is COMPLETE.
Please start checking in on the iPad or in your “member portal” app.

Day 19!!!
Healthy Life Style Challenge
October 15 – November 18th
#800g Challenge
*Consume 800 grams of Vegetables and fruit per day and workout at Crossfit StPete on a daily basis. CHALLENGE STARTS MONDAY!

Next Bring A Buddy Day
Friday, November 9th
Buddies can join any Crossfit Class. Open gym does not apply to bring a buddy day, must be in a class ran by a Coach.

Snatch 1×1

Build to 1RM Squat Snatch
*15 min time cap

#1: 1 rep

WOD

Fitness
“Optimus Prime”
EMOM 7 mins:
Wallballs (10#)
At the top of each min: 7 Deadlifts (75/55)

Scaled
“Optimus Prime”
EMOM 7 mins:
Wallballs (14/10)
At the top of each min: 7 Deadlifts (155/105)

RX
“Optimus Prime”
EMOM 7 mins:
Wallballs (20/14)
At the top of each min: 7 Deadlifts (225/155)

Body Armor/Skill/ROMWOD

1.
4 rounds, not for time:
15-30 secs on/off rotating through of:
#1. Top of pull up hold
#2. Top of ring hold
#3. Bottom of ring hold

Notes:
Focus on keeping hollow position, keep core switched on.

*see coach for scaling options

2.
Handstand Walk Practice
10 Minutes

*see coach for scaling options

3.
ROMWOD